Sup /fit/-- total novice here purchased one of these today for a couple bucks-- now what the fuck do I do with it?
https://www.muscleandstrength.com/workouts/18-week-chin-up-dip-program-upper-body
I know the word pull-up and chin-up but I have no idea what the fuck else this man is talking about. School me with some links to a decent routine for the out of shape keyboard jockey.
6', 210#, currently doing 90 minutes of cardio 4x weekly.